Fish is one of the most popular proteins on our lifestyle balanced programs! Not only is it such a great source of lean protein but offers so many other health benefits. With so many varieties and so many various ways to prepare fish, it is only a matter of time before you prefer animals of the sea over animals of the land, any day! There are so many ways to prepare fish so that it is tasty and keeps you coming back for more! Cooking fish can be fun and easy and the best part is, when you learn to get creative, you can literally find 100 different ways to make the same fish, whether it is in your cooking method or the flavors you decide to use to spice things up…
VARIOUS WAYS TO PREPARE FISH:
BAKING FISH
Simply place on a lined cookie sheet or baking dish, sprinkle with your favorite seasoning or herbs and cook at 350 degrees Fahrenheit. The fish is done when it has turned white and flaky, with no pink parts in the middle.
BROILING FISH (An All time Favorite)
Similar to baking, except turn the oven to broil instead of bake. Be sure to watch closely, as the fish can brown pretty quickly. Once the fish is browned on top, flip fish to allow to brown on other side. If you are a fan of a more crispy fish or flavor, this is a great option. Almost has the flavor of fried fish, yet without the frying!
GRILLING FISH
Another popular preparation for fish is grilling. When grilling fish, it is best to choose a hardier fish so that it doesn’t fall apart. Great fish to grill are Salmon, Mahi Mahi, Tuna, Trout, Swordfish, Sea Bass, Halibut, Calamari Steaks, etc. A flakier, lighter and more delicate fish such as Sole, Tilapia, Snapper, etc may be best baking or broiling. You can either place a hardy fish straight on the grill or on foil, to ensure the fish stays together. Be sure to spray the grill or foil with non stick spray or a light coat of Olive Oil. When you’re grilling fish, keep a close watch. It only takes a few minutes per side before they’re done. Some fillets don’t even require flipping, they can be cooked through by grilling it on one side only.
SEARED FISH
Seared fish is another option. To sear fish, it is best to choose a meaty or hardy type of fish, Tuna is a favorite. To Sear, use a saute pan, sprayed with not stick or cooking oil. Allow the pan to get hot and once you see the oil starting to bubble, it is time to place fish in the center of the pan and allow to sear for a short amount of time, before flipping to the other side and searing on the other side. When prepared correctly, the middle of the fish will remain pink and juicy, as well as slightly cool, while the outside is browned and cooked. For a more cooked inside, leave the fish in the pan longer. Some prefer the insides more raw than others. Key here is to use extremely FRESH fish!
POACHING FISH
This is an extremely gentle way to prepare fish. If you like your fish extremely moist and flaky, this may be a great option for you. To poach fish, make your own stock or prepare a broth using vegetable or chicken stock. Use a pan big enough to lay down each piece of fish. Pour enough liquid to just barely cover the fish. Bring the liquid to a simmer and allow to sit at about 74-82 degrees until fully cooked.
STEAMED FISH
Steaming is another gentle cooking method. Simply use a steamer basket to place fish in. Fill a pan or pot with a small amount of water and place steamer over the water. Allow the water to boil and cook the fish until fully cooked.
MICROWAVE FISH
Yes, you read it right, microwave fish. Maybe not the most desired way to prepare fish but it can be done and is great for those emergency moments when you need a quick and easy method to get your fish cooked. Simply place fish in a microwave safe dish, cover the fish and cook, watching closely. Rotate the fish halfway through the cooking time so the fish cooks evenly. Do not forget to cover fish otherwise you will have quite a mess!
ROASTING FISH
Roasting is baking fish at temperatures above 400 degrees F. Similar to baking but cooked at higher temperatures for a slightly different texture.
CROCK POT FISH
Simply place fish in crock pot with your favorite seasonings and broth and allow to cook on low, watching carefully to ensure proper cooking time, depending on fishes thickness. Typically, cooked at high temperatures, 1″ pieces of fish will cook in about half an hour.
SAUTEED FISH
Using just a bit of olive oil, simply preheat a saute pan, place fish in pan and sautee until fully cooked. Best to allow to cook for 2-3 minutes so fish can slightly brown and then either flip fish, to keep intact, or use a spatula to mix fish around and allow to flake and break down into smaller pieces.
FRIED FISH
We are not talking about deep fried battered fish here but rather a healthy version of fried fish. A healthy alternative is to coat fish in egg whites and your favorite “breading/batter” (see below) then placed in hot saute pan coated with cooking oil, about 2-3 minutes on each side, until fully cooked. Be sure to cover pan and be careful for splattering! Oil is hot and can easily splatter!
HEALTHY “BREADING/BATTER” OPTIONS:
-FIBROUS BREAD CRUMBS (turn your fibrous bread in to bread crumbs)
*Ezekiel Bread
*Julian Bread
-FIBROUS CEREAL (puree your favorite hearty cereal)
*Grape Nuts
*fiber One
-HEALTHY FLOURS
*Peanut Flour
*Oat Flour
*Quinoa Flour
-ALL TIME FAVORITE
*Flaxseed
Healthy “Breading/battering” options can be used for various types of fish preparation, not just “frying”. The Frying method is a least favorite because of the mess. You can get the same flavors and outcome with other methods such as broiling!
PARCHMENT PAPER OR FOIL:
For another moist and flaky option, placing fish in parchment paper or foil is an easy way to keep the flavor and moistness. You can simply place fish in Parchment paper or foil and cook any way you want. Rather than having the fish open faced, folding it in paper or foil, allows it to remain extremely juicy.
Not only are there countless types of fish, there are also so many ways and variations to cooking fish. Experiment, Explore and find YOUR favorite ways to prepare fish so that it is tasty and meets your taste bud needs!!
Learn to cook and love fish and by incorporating it into your daily nutritional programs, you are well on your way towards reaching your fitness and overall health goals!
